Activity and exercise

When it comes to good health getting enough physical activity is vital for everyone. Being active plays a crucial role in improving health.

Physical inactivity is the 4th leading risk factor for global mortality, contributes to 9% of premature deaths across the western world and results in around 2500 deaths in Scotland each year.

It has been described as the biggest public health problem of the 21st century with 6 out of 10 of us not getting enough physical activity to benefit our health.

Current physical activity guidelines depending on your age:

• All adults (19+ years) - At least 30 minutes on 5 days (150 minutes) per week
• Additional benefits from including strength and balance on two days per week
• Children (5-18 years) At least an hour each day
• Children (Up to 5 years) At least 3 hours each day
• Something is better than nothing
• Minimise sedentary behaviour (Time spent sitting watching TV, on computers, driving).

What is physical activity?

Physical activity is anything that gets you moving and includes activities such as walking, cycling, gardening, dancing, housework...

How much effort do you need to put in?

This is personal to you. You know you are working at a moderate intensity when you feel slightly warmer, your heart rate is increased slightly and you are breathing slightly heavier whilst still able to hold a conversation.

The secret is to get active your way every day:

• Find a physical activity you enjoy doing
• Build it into your daily life
• Build it up gradually (10 minute bouts add up)
• Break up sitting time
• And remember - something is better than nothing.

Regardless of ability, everyone can be active in their own way. If you are unsure about whether you can take part in physical activity, or you are concerned about the impact of physical activity on your health, consult your GP first.

Orkney Wayfaring